Toasts are great any time of day- they make for the perfect snack or a quick meal. They can be simple or more complex, sweet or savory and, of course, the pièce de résistance - you get to eat them with your hands.

I love a good toast. To me, it's the perfect way to feel like I have nailed a healthy and nutritious combination of ingredients. Essentially it’s a vehicle to get all these delicious things into my mouth as quickly as possible, without requiring a long cook time or fussing over.

A well-rounded loaf that is full of whole grains, nuts, and seeds provides a healthy serving of fiber, protein, and omega-3s. Fruits or vegetables are typically the main attraction - and a spritz of citrus here or some toasted pumpkin seeds there could be a game changer.

I also love the challenge of emulating delicious combinations that I've had while dining out. If a tasty meal sticks with me, and I find myself daydreaming about it, I may just take to the kitchen and get to work on trying to recreate some of those food memories I can't shake.

Chickpeas are great. They're versatile and low maintenance- prefect as the main event or a simple snack. They are also a source of plant-based protein.

The inspiration for this toast comes from the awesome little sandwich shop Pop + Dutch in Provincetown, MA. This no-cook smash + mash is even better after a day in the fridge, and makes for a great quick and easy fiber-rich, protein-packed lunch.

Chickpea Smash + Mash

Makes 2 pieces of toast

2 cups cooked chickpeas

1/4 cup flat leaf parsley, chopped

Juice and zest of 1 lemon

2 cloves garlic, 1 minced, 1 left whole

1 - 2 tbsps olive oil or flax seed oil

1/8 tsp Sea Salt and freshly ground pepper

1/2 cup Dutch Gouda - cut into small squares, no larger than a chickpea (optional)

2 cups mixed greens

2 slices of whole grain bread of your choice

In a large bowl combine the chickpeas, lemon juice, lemon zest, minced garlic, and most of the parsley. With the back of a fork, smash + mash your mixture. The goal is a chunky combination of semi-whole and completely mashed chickpeas. When you have achieved the desired texture, add the gouda (optional), season with salt and pepper, and drizzle in some olive oil or flax seed oil. Mix together and set aside.

For this toast, I selected a simple loaf made with barley porridge and rolled oats. After toasting your bread, rub the remaining clove of garlic over your warm toasts - this will give it just a hint of garlicky goodness. Top the toast with some mixed greens, followed by the chickpea mixture. Garnish with remaining parsley leaves and dig in.